THE BEST HEALTHY PANCAKES TO START YOUR DAY

September 12, 2018
THE BEST HEALTHY PANCAKES TO STAR YOUR DAY - Black Mustard

Our Sundays start like this: me asking โ€œwhat do you want for breakfast guys?โ€, and my son screaming โ€œPAAANCAAAKESโ€. Pancakes are an easy and sneaky way to nourish your kids ๐Ÿ™‚ with vitamins and minerals. I often alternate and experiment with differents ingredients, also trying to add as much healthy ingredients as possible. These I made with buckwheat, nuts, spelt flour and spelt flakes. I served them with plant-based yoghurt and a plum honey topping.

THE BEST HEALTHY PANCAKES TO STAR YOUR DAY - Black Mustard

 

There are really good vegan pancake recipes out there. I tried many of them and liked them a lot, and I also worked on a perfect vegan pancake recipe for a while. Nonetheless, pancakes with eggs are always better in my opinion. Vegan pancakes tend to get very dense and a bit doughy, which can taste very good, but if you are looking for the characteristic fluffy feature of a pancake, it is almost impossible to get there without eggs.

In this recipe I also used a banana. I genuinely love bananas!! They are super helpful, be it in oatmeal porridge, oatmeal bakes, smoothies, vegan cakes, muffins, brownies, or pancakes. They help you get to the right consistency and are super significant to pimp your up dish.

FOOD FOR THOUGHT – THAT’S BANANAS

I try hard to avoid using bananas in my cooking and baking. I made the rule in our home, that we use bananas every other day, for breakfast or baking, but that we donโ€™t eat bananas in its pure form. Of course we buy fair trade and organic bananas, which is incredibly important to reduce the climate footprint that is still quite high, but even higher with conventional bananas. Organic distributors often pay attention to load the bananas with container ships, that load a higher volume and use less fuel, compared to conventional banana ships. Having arrived in the western world bananas have to go through a maturing process to get ripe. Organic distributors often operate these factories with renewable energy, which is mostly not the case for conventional distributors. You should also choose organic fair trade bananas to avoid the use of pesticides and the bad working conditions and exploitation of the local workers, as well as high irrigation rates.

Nonetheless one kilogram of organic fairtrade bananas, from the plantation to the end consumer, emit 977 grams of carbon dioxide (the production accounts for only 100 grams). Thatโ€™s the same amount of carbon dioxide as is in 1 litre of german conventional milk. So, if you are vegan and eat 1-2 bananas every day, and avocados, and nuts and more tropical fruits, and pulses from Asia and so on, from a sustainability aspect you canโ€™t claim to be more sustainable than every vegetarian. Of course you can claim to do no harm to animals, which is another topic, and certainly matters.

On top of that even organic bananas create external costs in local areas, due to climate change, land and water use. And sadly, even buying fairtrade bananas doesnโ€™t guarantee that wages are set at a socially sustainable level. There is still a long way ahead, many things must be changed, for example the willingness to pay the right price for products, finding technological solutions for sustainable tanker fuel, and adapting regulations to enable more sustainable choices.

THE BEST HEALTHY PANCAKES TO STAR YOUR DAY - Black Mustard

THE BEST HEALTHY PANCAKES TO STAR YOUR DAY - Black Mustard

THE BEST HEALTHY PANCAKES TO STAR YOUR DAY - Black Mustard

 


SERVES: 4

 

PANCAKES
60g white spelt flour
50g buckwheat flour
40g ground spelt flakes or oat flour
25g ground hazelnuts
20g ground almonds
5g ground flaxseeds
2 heaped tsp baking powder
ยผ tsp cinnamon
pinch of salt
1 tsp vanilla sugar or extract
1 ripe banana
250ml plant-based milk
2 eggs, yolks separated
coconut oil to grease the pan

 

PLUM HONEY TOPPING
9 plums (= 350g without core)
2 tbsp honey
2 tbsp water

 

FOR ASSEMBLY
plant-based yoghurt (such as soy or coconut)

 

NOTE: – the spelt flour I used is type 630 in Germany – I mix the raw hazelnuts, almonds and flaxseed together into a blender and pulse them until ground. Same thing with the spelt flakes – I used oat milk for these – I also used two different plum types

Start by dicing the plums and adding them into a small pot together with the honey and the water. Simmer on lowest heat for around 10 minutes until they are softened and a sauce has formed. Set aside until you serve the pancakes.

In a medium sized bowl mix the spelt flour, the buckwheat flour, the ground nuts, ground flaxseeds, the ground spelt flakes, the baking powder, cinnamon and salt. Dice the banana into 0.5 cm pieces.

Whip the egg whites stiff with an electric hand mixer. To the dry ingredients add the plant based milk, the banana and the vanilla sugar, and mix with the hand mixer just until combined. Then gently fold in the stiffly whipped egg whites.

Heat a pan on lowest heat with a little coconut oil. Wait until the pan and the oil is hot. Bake the pancakes for 1-2 minutes on each side. Serve with the yoghurt and the plum honey topping.

Healthy for people & planet – please go always organic!

THE BEST HEALTHY PANCAKES TO STAR YOUR DAY - Black Mustard

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